Announcements

Feiertagsöffnungszeiten 31.12. – 01.01.16

Do 31.12.15
08:00 – 09:00 Kurs
09:00 – 10:00 Kurs
10:00 – 12:00 Open Box

Fr 01.01.16
Gym closed!
Relax and Welcome 2016

CrossFit Salzburg – Kurs

Warm-up

10 min. Quickie Warm-up (No Measure)

Movements Walk-Through (No Measure)

WOD

Metcon (5 Rounds for reps)

“NEW YEARS WOD”

EMOM x 25 min.

Min.1: 1-arm Snatches KB 32/24//24/16kg

Min.2: TTB

Min.3: Deadlifts 100/70//80/50kg

Min.4: HSPU or Wall walks

Min.5: Bar Muscle Ups or Burpee C2B or Burpee Pull Up.

Scale weights as needed.
You pick the number. Be consistent throughout the entire EMOM.

Your score is your highest + least number of reps. at each station.

Start strong and finish strong!

e.g.: You score 12,12,10,9,8 1-arm Snatches, 12+8=20 will be your final score on Min.1 = Round 1.

Same is true for all other stations.

Scoring:

Round 1 = Min.1

Round 2 = Min. 2

Round 3 = Min. 3

Round 4 = Min. 4

Round 5 = Min. 5